Elite Wellness – CrossFit

Snatch (1×2)

Sets at:

4×72.5%

3×77.5%

2×82.5%

4×75%

3×80%

2×85%

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

5 Deadlifts 255/170lbs

8 Bar Facing Burpees

11 Wallballs 20/14lbs

Metcon (No Measure)

“AFTER PARTY”- Complete 0-3 of the following:

1)AMRAP 3 Minutes x 6

Run 200m

30/24 Calorie AAB

25 Push Ups

Rest 1:00

Pick up where you left off each round

2)6 Rounds

10 T&G Push Jerk

Rest 2:00

3)5 Rounds

Ski 200/180m

Rest 2:30

4)AMRAP 14 Minutes

1 Rope Climb

1 Legless Rope Climb

Rest :30

5)For Quality

3×8 Sandbag Pause Squats (2 seconds pause in the bottom)

3×10 Dual DB Bent Over Row

3×12 GHD Russian Twists with a DB

*Rest 1:00 between every set; complete all sets of a movement before moving on to the next